10 Delicious Healthy Spaghetti Squash Recipes Under 400 Calories

Spaghetti squash is not just a low-carb alternative to pasta; it's a deliciously versatile ingredient that can be transformed into a variety of satisfying meals. This collection of healthy spaghetti squash recipes keeps things under 400 calories, making it easy to enjoy guilt-free lunches and dinners that still pack a punch of flavor. Time to get cooking!

Savory Spaghetti Squash With Garlic And Parmesan

Spaghetti squash is a fantastic alternative to traditional pasta, and when paired with garlic and Parmesan, it becomes a delightful dish. This recipe is not only healthy but also quick to prepare, making it perfect for busy weeknights. The image showcases a vibrant bowl of spaghetti squash, topped with fresh herbs, crunchy almonds, and a sprinkle of cheese. The golden strands of squash mimic pasta, while the garlic and Parmesan add a savory depth of flavor.

To make this dish, start by roasting the spaghetti squash until tender. Once it's cooked, scrape the insides with a fork to create those lovely spaghetti-like strands. In a skillet, sauté minced garlic in olive oil until fragrant, then toss in the squash strands. Finish with grated Parmesan, chopped parsley, and a handful of toasted almonds for a satisfying crunch. This meal is not only under 400 calories but also packed with nutrients!

Ingredients

• 1 medium spaghetti squash
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup toasted almonds
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
2. Drizzle the inside with olive oil, and sprinkle with salt and pepper. Place cut-side down on a baking sheet and roast for about 30-40 minutes, or until tender.
3. Once cooked, let it cool slightly, then use a fork to scrape the insides into strands.
4. In a skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
5. Add the spaghetti squash strands to the skillet and toss to combine with the garlic. Stir in the grated Parmesan and mix well.
6. Remove from heat and stir in the chopped parsley and toasted almonds. Adjust seasoning with salt and pepper.
7. Serve warm, garnished with extra Parmesan if desired.

Spaghetti Squash With Turkey Meatballs And Marinara

Spaghetti squash is a fantastic alternative to traditional pasta. It’s low in calories and packed with nutrients. In this dish, we pair it with savory turkey meatballs and a rich marinara sauce for a satisfying meal that won't break your calorie bank.

The image shows a beautiful bowl of spaghetti squash topped with juicy turkey meatballs, a generous helping of marinara sauce, and fresh basil leaves for garnish. On the side, there’s some garlic bread, perfect for dipping into that delicious sauce. The combination of flavors and textures makes this dish a winner!

Let’s get cooking! Here’s how to make this delightful meal.

Ingredients

• 1 medium spaghetti squash
• 1 pound ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 cups marinara sauce
• Fresh basil for garnish
• Garlic bread for serving

Instructions

1. Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place cut-side down on a baking sheet and roast for about 40 minutes, or until tender.
2. In a bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, minced garlic, Italian seasoning, salt, and pepper. Mix until well combined.
3. Form the mixture into meatballs, about 1 inch in diameter. Place them on a baking sheet and bake for 20-25 minutes, or until cooked through.
4. While the meatballs are baking, heat the marinara sauce in a saucepan over medium heat.
5. Once the spaghetti squash is done, use a fork to scrape out the strands into a bowl. Top with marinara sauce and meatballs.
6. Garnish with fresh basil and serve with garlic bread on the side.

Spaghetti Squash With Shrimp And Pesto

Spaghetti squash is a fantastic low-calorie alternative to traditional pasta. In this dish, it pairs perfectly with shrimp and pesto, creating a delightful meal that’s both satisfying and healthy. The vibrant colors of the dish make it visually appealing, with the golden strands of squash topped with succulent shrimp and a rich green pesto sauce.

The combination of flavors is simply irresistible. The shrimp adds a nice protein boost, while the pesto brings in fresh basil and garlic notes. Pine nuts sprinkled on top add a lovely crunch, making every bite enjoyable. This dish is not only under 400 calories, but it’s also packed with nutrients, making it a great choice for a light dinner or lunch.

Ingredients

• 1 medium spaghetti squash
• 1 pound shrimp, peeled and deveined
• 1 cup basil pesto
• 2 tablespoons olive oil
• 1/4 cup pine nuts
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt, and pepper. Place cut-side down on a baking sheet and roast for about 30-40 minutes until tender.
2. While the squash is roasting, heat a skillet over medium heat. Add a tablespoon of olive oil and sauté the shrimp until they turn pink and opaque, about 3-4 minutes. Season with salt and pepper.
3. Once the squash is done, use a fork to scrape the flesh into spaghetti-like strands. In a large bowl, combine the squash, shrimp, and pesto. Toss until everything is well coated.
4. Serve the dish warm, topped with pine nuts and fresh basil leaves for garnish. Enjoy your healthy spaghetti squash with shrimp and pesto!

Creamy Spaghetti Squash Alfredo

Spaghetti squash is a fantastic alternative to traditional pasta, especially for those looking to cut calories without sacrificing flavor. This creamy spaghetti squash Alfredo is not only delicious but also light on the waistline, coming in under 400 calories per serving. The image shows a bowl filled with strands of spaghetti squash, topped with a rich, creamy sauce and garnished with fresh herbs and toasted nuts. It’s a comforting dish that feels indulgent yet is packed with nutrients.

The creamy sauce is typically made from a blend of cashews, garlic, and nutritional yeast, giving it a cheesy flavor without any dairy. The squash itself is roasted until tender, allowing it to soak up all the flavors of the sauce. This dish is perfect for a cozy dinner or a meal prep option for the week.

Ingredients

• 1 medium spaghetti squash
• 1 cup raw cashews (soaked for 2-4 hours)
• 1 cup vegetable broth
• 2 cloves garlic, minced
• 1 tablespoon nutritional yeast
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Toasted cashews (for garnish)

Instructions

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash cut-side down on a baking sheet and roast for about 30-40 minutes until tender.
2. While the squash is roasting, prepare the sauce. Drain the soaked cashews and place them in a blender with vegetable broth, minced garlic, nutritional yeast, salt, and pepper. Blend until smooth and creamy.
3. Once the squash is done, use a fork to scrape out the strands into a large bowl. Pour the creamy sauce over the spaghetti squash and toss until well combined.
4. Serve warm, garnished with fresh parsley and toasted cashews for added crunch.

Spaghetti Squash With Black Beans And Corn

This dish is a colorful and nutritious option that combines spaghetti squash with black beans and corn. The vibrant yellow of the squash pairs beautifully with the dark beans and bright corn, creating a feast for the eyes as well as the palate. Topped with fresh cilantro and red onion, it’s not just healthy but also bursting with flavor.

Spaghetti squash is a fantastic low-calorie alternative to traditional pasta. When cooked, its flesh separates into strands that resemble spaghetti, making it a fun and versatile base for various toppings. In this recipe, the addition of black beans adds protein, while corn brings a sweet crunch.

To make this dish, start by roasting the spaghetti squash until tender. Then, mix in cooked black beans and sweet corn. Top it off with diced red onion and fresh cilantro for a refreshing finish. A squeeze of lime juice can brighten the flavors even more!

Ingredients

• 1 medium spaghetti squash
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn (fresh, frozen, or canned)
• 1/4 cup red onion, diced
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
2. Place the squash cut-side down on a baking sheet. Roast for 30-40 minutes until tender.
3. Once cooked, scrape the flesh with a fork to create spaghetti-like strands. Transfer to a large bowl.
4. Add the black beans, corn, red onion, and cilantro to the bowl. Mix well.
5. Season with salt and pepper to taste. Serve with lime wedges on the side for squeezing over the top.

Spaghetti Squash And Spinach Frittata

Looking for a tasty and healthy dish? The spaghetti squash and spinach frittata is a great choice! This dish combines the light, fluffy texture of eggs with the nutritious goodness of spinach and the unique flavor of spaghetti squash. It’s perfect for breakfast, brunch, or even a light dinner.

The frittata is easy to make and can be customized with your favorite ingredients. You can add cheese, herbs, or other veggies to suit your taste. Plus, it’s under 400 calories, making it a guilt-free option!

In the image, you can see a slice of the frittata served on a plate, garnished with fresh spinach leaves. The golden crust and vibrant green spinach create an inviting presentation. This dish not only looks good but is packed with nutrients!

Ingredients

• 1 medium spaghetti squash
• 4 large eggs
• 2 cups fresh spinach, chopped
• 1/2 cup onion, diced
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place cut side down on a baking sheet and roast for about 30-40 minutes, or until tender.
3. While the squash is roasting, heat olive oil in a skillet over medium heat. Add the diced onion and sauté until translucent.
4. In a large bowl, whisk the eggs and season with salt and pepper. Stir in the chopped spinach and sautéed onions.
5. Once the squash is cool enough to handle, scrape out the flesh with a fork to create spaghetti-like strands. Mix the strands into the egg mixture, then fold in the Parmesan cheese.
6. Pour the mixture into a greased oven-safe skillet and bake for 25-30 minutes, or until the frittata is set and lightly browned on top.
7. Let it cool slightly before slicing. Serve warm or at room temperature, garnished with fresh spinach if desired.

Spaghetti Squash With Lemon And Herbs

Spaghetti squash is a fantastic alternative to traditional pasta. It's light, healthy, and packed with flavor. This dish combines the subtle sweetness of the squash with the bright zing of lemon and the freshness of herbs. The image shows a bowl of perfectly cooked spaghetti squash, garnished with vibrant green herbs, ready to be enjoyed.

This recipe is not only under 400 calories but also incredibly easy to make. The lemon adds a refreshing twist, while the herbs elevate the dish, making it perfect for a light lunch or dinner. You can serve it as a main dish or as a side.

Ingredients

• 1 medium spaghetti squash
• 2 tablespoons olive oil
• 1 lemon, juiced and zested
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle olive oil over the cut sides and sprinkle with salt and pepper.
4. Place the squash cut-side down on a baking sheet and roast for about 30-40 minutes until tender.
5. Once cooked, let it cool slightly, then use a fork to scrape the flesh into strands.
6. In a large bowl, combine the spaghetti squash strands with lemon juice, lemon zest, parsley, and basil. Toss to combine.
7. Serve warm, garnished with additional herbs if desired.

Sweet And Spicy Spaghetti Squash Stir-Fry

This Sweet and Spicy Spaghetti Squash Stir-Fry is a colorful and healthy dish that brings a delightful mix of flavors to your table. The image showcases a vibrant bowl filled with strands of spaghetti squash, tossed with fresh vegetables like bell peppers and broccoli. The glossy sauce adds a sweet and spicy kick, making it both appetizing and nutritious.

Spaghetti squash is a fantastic low-calorie alternative to traditional pasta. It’s packed with vitamins and fiber, making it a great choice for those looking to maintain a healthy diet. This dish is not only under 400 calories but also easy to prepare, perfect for a quick weeknight dinner.

To make this stir-fry, you’ll need a few simple ingredients. The combination of fresh veggies and a sweet-spicy sauce creates a satisfying meal that everyone will love. Let’s get cooking!

Ingredients

• 1 medium spaghetti squash
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon honey or maple syrup
• 1 teaspoon chili sauce (adjust to taste)
• 1 teaspoon sesame seeds (optional)

Instructions

1. Prepare the Spaghetti Squash: Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut side down on a baking sheet and roast for about 30-40 minutes until tender.
2. Cook the Vegetables: In a large skillet, heat olive oil over medium heat. Add the sliced bell peppers and broccoli. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
3. Make the Sauce: In a small bowl, mix together soy sauce, honey or maple syrup, and chili sauce. Pour this mixture over the cooked vegetables and stir well.
4. Combine: Once the spaghetti squash is done, use a fork to scrape out the strands. Add the squash to the skillet with the vegetables and sauce. Toss everything together until well combined.
5. Serve: Garnish with sesame seeds if desired and enjoy your Sweet and Spicy Spaghetti Squash Stir-Fry!

Spaghetti Squash With Eggplant And Tomato

This dish is a delightful mix of spaghetti squash, eggplant, and tomato sauce. The spaghetti squash serves as a healthy, low-calorie base, while the roasted eggplant adds a rich, savory flavor. Topped with a fresh tomato sauce, this meal is not only satisfying but also packed with nutrients.

The vibrant colors of the dish make it visually appealing. The golden strands of spaghetti squash contrast beautifully with the deep purple of the eggplant and the bright red of the tomato sauce. Fresh basil leaves add a pop of green, enhancing both the look and flavor.

To prepare this dish, start by roasting the eggplant until it's tender. While that’s happening, cook the spaghetti squash until it’s fork-tender. Combine everything with your favorite tomato sauce, and you have a meal that’s under 400 calories!

Ingredients

• 1 medium spaghetti squash
• 1 medium eggplant, sliced
• 2 cups tomato sauce
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt, and pepper. Place cut-side down on a baking sheet and roast for 30-40 minutes until tender.
3. While the squash is roasting, slice the eggplant and sprinkle with salt. Let it sit for about 10 minutes to draw out moisture. Rinse and pat dry.
4. Heat olive oil in a skillet over medium heat. Add the eggplant slices and cook until golden brown on both sides, about 5-7 minutes.
5. Once the spaghetti squash is done, use a fork to scrape out the strands into a bowl.
6. Mix the spaghetti squash with the roasted eggplant and tomato sauce. Serve warm, garnished with fresh basil leaves.

Spaghetti Squash With Feta And Olives

Spaghetti squash is a fantastic low-calorie alternative to traditional pasta. This dish combines the light, fluffy strands of spaghetti squash with the salty goodness of feta cheese and olives. The vibrant colors and textures make it not only delicious but also visually appealing.

The creamy feta adds a rich flavor while the olives bring a briny kick. This dish is perfect for a quick weeknight dinner or a light lunch. Plus, it’s under 400 calories, making it a healthy choice!

Ingredients

• 1 medium spaghetti squash
• 1 cup crumbled feta cheese
• 1/2 cup pitted Kalamata olives, halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
2. Drizzle olive oil over the cut sides and sprinkle with garlic powder, salt, and pepper. Place cut-side down on a baking sheet.
3. Bake for 30-40 minutes, or until the squash is tender. Use a fork to scrape the flesh into strands.
4. In a large bowl, combine the spaghetti squash strands, feta cheese, and olives. Toss gently to mix.
5. Serve warm, garnished with fresh parsley. Enjoy your healthy meal!